Wednesday, 31 December 2014

Binge Eating: Guilt and Shame

If you binge eat, you likely use food to try to manage negative emotions.

Drowning your feelings with food might make you feel good for the moment, but it’s often quickly followed by a lot of guilt and hurtful self-talk. Such shame leads to more bingeing and sets off a cycle that’s hard – but not impossible – to break.

You can end this cycle and start to recover. Here are some tips to get you started.

Don’t Criticize Yourself

Silence that nagging voice in your head. Don’t insult yourself constantly. Allow yourself to be sad every now and then.

Or, distract yourself with healthy things that make you happy -- a phone call with a friend, for example. That way, you don’t immediately turn to food for comfort.

Realize You're Not Alone

Other people have binge eating disorder, and they do get better. You can, too.

The shame and secrecy of binge eating sometimes keeps people from asking for support. Consider reaching out for professional help.

Have Your Toolbox Ready

You can take steps to fight off a binge or soothe yourself after a slip-up.

“You learn to put your feelings into words. When you binge, it’s often because you don’t have the words for your emotions.”

2. Hang with a friend. When you’re feeling guilty about a binge, being around others is one of the best things you can do. You don’t even need to talk about your problems -- just being in a social setting helps.